CrossFit – Wed, Sep 6
Warm up – Wednesday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
Met con – Wednesday (Time)
30/24 Calorie Ski or Row
Back Squat (70/48)
20/16 Calorie Ski or Row
Back Squat (70/48)
Back Squat (70/48)
20/16 Calorie Ski or Row
Back Squat (70/48)
Time Cap:12 mins
Snatch (5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
* Complete a set every 1:30 *
into
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Complete a set every 1:30 *)